Health Nest

20/03/2026

“It didn’t seem that bad at the time…”
You finish the game.
Finger is sore, maybe a bit swollen.
You tape it up, shake it off, and move on.

Then the next morning…
It’s stiff.
You can’t bend it properly.
And suddenly you’re wondering if you should’ve done something sooner.

We see this all the time with sports hand injuries.

The tricky part?
👉 The first 24–48 hours can make a big difference to how well (and how quickly) things recover.

We’re running a free online session to help you feel more confident with what to do early.

We’ll cover:
• what’s normal vs not
• what actually helps in those first few days
• when to get it checked

You can join our free online info session here:
https://healthnest.myflodesk.com/sportsinjurysession

For hand and wrist injuries from sport

17/03/2026

“Is it broken… or just sore?”
It’s one of the most common questions we hear after a sports injury.

Swollen sore fingers, joint sprains and broken bones happen all the time in sports like:
• netball
• AFL
• cricket
• basketball
• touch football

Sometimes they settle quickly.

But sometimes continuing to play can make recovery much longer.

We’re running a free online session to help players, team volunteers and coaches, and parents understand what to do when these injuries happen. We are calling it: “Is it broken or just sore?” - Therapy tips for managing hand injuries from sport.

In the session we’ll cover:
• how to recognise common sports hand injuries
• what to do in the first 48 hours
• when to get an xray or seek professional advice
• how to safely return to sport

This is perfect for:
- players (social sports and those playing in higher levels)
- parents of players
- coaches
- club and team volunteers

👉 Register here: https://healthnest.myflodesk.com/sportsinjurysession

Already injured and don’t want to wait?
Our hand therapy team has appointments available this week. You can book online: https://www.healthnest.com.au/

04/03/2026

Looking after a wound properly can make a big difference to how well you heal.

In our clinics we see wounds from surgery, cuts, tendon repairs, and accidents. While many wounds heal on their own, the way they are managed in those early stages can affect scar formation, stiffness, swelling, and long-term movement.

Good wound care is not just about protecting the skin, it’s about helping the underlying tissues heal well too.

Here are a few simple principles we often talk through with clients:

Keep it clean and dry
Dressings should stay dry when showering and shouldn’t sit soggy on the skin.

Protect the area
Keeping the wound covered helps prevent irritation and reduces infection risk.

Watch for changes
Redness spreading, increasing pain, unusual swelling or discharge should be checked.

Ask questions early
If you’re unsure about dressings, swelling, or how much you can move the area, it’s always better to ask.

Many people are surprised to learn that hand therapy often includes wound management, scar care, and guidance about how to safely start moving again.

When wounds are managed well early, it often means:
• less scar tightness
• better movement
• quicker return to normal activities

If you’ve had surgery or an injury to your hand, wrist or arm and you’re unsure how to manage the wound, we’re always happy to help guide you.

03/03/2026

Most mallet injuries don’t hurt much.

And that’s exactly why they often get ignored for a bit!

A mallet finger happens when the tendon that straightens the tip of your finger is damaged, usually from a sudden bend at the end joint.

You’ll notice:
• The fingertip droops
• You can’t actively straighten it
• It feels weak or floppy

Here’s what many people don’t realise:

Healing depends almost entirely on correct splinting.
Position matters.
Timing matters.
Consistency matters.

And some splints don't do the job well... which can change the outcome.

If you’ve recently injured your finger, this is worth a read. In our blog we talk about why these splints look great, but are not ideal for your mallet injury and why one of our custom made splints is the best option.

https://www.healthnest.com.au/post/3reasonswhystacksplintsarenotidealformalletinjuries

02/03/2026

Strengthening your hand after an injury isn’t about pushing harder.

It’s about progressing appropriately.

Rehabilitation exercises should match the stage of healing.
What’s appropriate at 2 weeks can be very different at 8 weeks.

A few general principles to keep in mind:

• Avoid strengthening into sharp or increasing pain
• Start light — the muscles in the hand are small and fatigue quickly
• A few minutes can be enough
• Little and often is often more effective than long sessions
• Gradual progression matters more than intensity

If your hand is still feeling weak, sore or not functioning as expected after an injury, an assessment can help determine what stage of recovery you’re in and what approach may be appropriate.

Appointments are available this week.
Bookings can be made online via our website or give us a call on 03 6338 1880
www.healthnest.com.au

01/03/2026

Pins & needles in your hand?

It can happen:
• During the day while typing or driving
• At night, waking you from sleep
• When holding your phone
• After gripping tools or gardening

Pins and needles is often a sign that a nerve is being compressed somewhere along its pathway.

Sometimes it’s temporary and settles on its own.
If it continues to return, it may indicate ongoing nerve irritation that benefits from assessment.

Common causes can include conditions such as carpal tunnel syndrome or other areas of nerve compression in the arm.

If you’re noticing it more frequently, you may consider booking a hand & wrist assessment to better understand what’s happening.

Appointments are available this week.
Bookings can be made online via our website or by phoning us on 03 6338 1880

Health Nest provides occupational therapy for hand, wrist and arm injuries, upper and lower limb lymphoedema, and scar care.

27/02/2026

Finger catching, clicking or getting stuck when you bend it?

It might be what’s commonly known as trigger finger.

You may notice:
• A clicking or snapping sensation
• Stiffness first thing in the morning
• A finger that catches or locks when straightening
• Tenderness at the base of the finger

Sometimes it settles.
Sometimes it lingers.

If your finger isn’t moving the way it used to, an assessment can provide clarity about what’s happening and what options are available.

We have hand & wrist assessment appointments available this week.

Book online via our website.

Health Nest provides occupational therapy for hand, wrist and arm injuries, upper and lower limb lymphoedema, and scar care.

27/02/2026

Hand or wrist not quite right?

You don’t have to “wait and see.”

We have hand & wrist assessment appointments available this week at Health Nest, and early treatment often means faster recovery and less long-term stiffness.

We commonly help with:

• Wrist pain from typing or work
• Thumb pain (De Quervain’s / new parent wrist)
• Carpal tunnel symptoms
• Finger injuries that “aren’t that bad” but won’t bend properly
• Post-fracture stiffness
• Sporting injuries
• Tendon pain or clicking fingers

If it’s sore, stiff, weak, swollen, or just not working like it used to, let’s take a look.

What’s the worst that might happen?
We tell you it’s fine and give you peace of mind.

Book online now via our website
(Spots available this week with no waiting lists)

https://www.healthnest.com.au/

Health Nest provides occupational therapy for hand, wrist and arm injuries, upper and lower limb lymphoedema, and scar care.

24/02/2026

A lot of your grip strength actually comes from the ring and little finger side of your hand.

Yep. Not just your thumb and index finger.

And yet… the little finger is often the one people ignore.

“It’s just my pinky.”
“It’ll settle.”
“It’s not that important.”

But here’s the thing 👇

That outer side of your hand is your power side for gripping.
If your little finger can’t bend properly, it can get caught on clothing, bags, pockets, or tools.
Stiffness there can reduce overall grip strength and affect how confidently you hold things.

We often see people months down the track wishing they’d come in sooner.

And honestly?
What’s the worst that might happen if you book in?

We might say:
• “You’re all good.”
• Or we might help you avoid long-term stiffness or weakness.

Either way, you’ll have clarity.

If your little finger (or ring finger) isn’t bending, straightening or gripping like it should — let’s get it sorted.

👉 You can book online anytime via our website: www.healthnest.com.au

Don’t ignore the small things. They matter more than you think.

24/02/2026

🐴 Horse Riding & Wrist Pain – Let’s Talk About It 🖐️

Have you ever noticed hand or wrist pain after a long ride, doing the girth up tight enough, or handling reins?

Horse riding for many is one of life’s great joys — but it can place repetitive strain through your hands, wrists and arms in ways riders don’t always expect.

We’ve got a blog post on the Health Nest website about common causes of hand and wrist pain from horse riding, including:

• Nerve irritation (like carpal tunnel symptoms)
• Tendon overload and inflammation
• Ligament strain
• Old injuries flaring up
• Grip fatigue from reins and stable work

You can check out the full blog post and info here:
https://www.healthnest.com.au/post/horseridingwristpain

The earlier you address wrist or hand pain, the easier it is to settle things down and keep you doing what you love 🐎

If you’re noticing pain, tingling, weakness or stiffness, don’t wait until it becomes harder to manage.

You can book online anytime through our website and choose a time that suits you.

👉 Book your appointment here: www.healthnest.com.au

Let’s keep you riding comfortably and confidently (and happy!!)

07/10/2025

How many times have you said, “I’ll get that checked out soon”?
We hear it all the time .... but healing starts when you take that first step.

If pain or stiffness has been hanging around, let’s find out what’s really going on.

Book an assessment with our caring team and get the clarity (and relief) you’ve been waiting for.

02/10/2025

Not sure if your hand problem is “bad enough” for therapy?

The first step to improving pain, stiffness, or injury in your hand is a thorough assessment, even if your problem seems trivial or you are hoping it will "just get better". Maybe some guidance is just what you need.

Our therapists check movement, strength, and function, then guide you with a clear plan. No guessing. No going it alone. Just the right advice, right from the start.